Target Heart Rate Calculator

Your target heart rate is the range that is considered safe for you to work your heart when you do aerobic exercise. Aerobic exercise includes running, cycling, and swimming laps. Your target heart rate is a percentage of what your maximum heart rate should be. The more fit you are, the higher the percentage can go. This calculator uses your age to figure out your target heart rate.

Enter your information

Age: years

Fitness Level: Out of shape Fit Athletic

Your results

About your results

Your
target range depends on how physically fit you are. If you believe you are out
of shape, your target rate should be 50% to 70% of your maximum heart rate. At
your current fitness level or if you are just starting an exercise program,
your target heart rate should at first be at 50% to 60% of your maximum rate. As your fitness
improves, you may increase your heart rate to 70% of maximum. But if you
have any heart problems, are an older adult, or haven't exercised regularly in the past, talk with your healthcare provider before starting a rigorous exercise program.

Your
target range depends on how physically fit you are. If you believe you are fit,
your target rate should be 70% to 80% of your maximum heart rate. Because you
believe you are physically fit, it is assumed that you exercise regularly and
do not have any conditions that would make it unsafe for you to exercise.

Your
target range depends on how physically fit you are. If you believe you are
athletic, your target rate should be 70% to 85% of your maximum heart rate.
Because you consider yourself athletic, it is assumed that you exercise
regularly and vigorously, and do not have any conditions that would make it
unsafe for you to exercise. For endurance training, you should aim for 55% to 90% of your maximum heart rate.

Finding your heart rate

To find out what your heart rate is during exercise, you must first stop briefly to take your pulse. The easiest places to find your pulse are at your neck and wrist. Place your fingers (not the thumb) on either of these places and press lightly. Count the beats you feel for a full 60 seconds. Or count for 30 seconds and double the result. An easier way of finding your heart rate is to buy an inexpensive pulse monitor. These are available at sporting goods stores and discount stores.

Why should you care?

Regular exercise is important to help you stay healthy and stay at a normal weight. When you exercise, you should know how hard you are working out. Your target heart rate can tell you that. Keep in mind that exercise doesn't have to be strenuous to offer health benefits. You can improve your fitness with a 30- to 60-minute workout of moderate intensity most days of the week. You can break up this amount into smaller portions throughout the course of the day. If you are a beginner, you will want to start at a less vigorous level and work up to a moderate intensity as you become more fit.

This calculator is not intended to replace the evaluation of a healthcare professional.